A healthy lifestyle is not just about eating healthy foods, it’s about balancing your calorie needs with your level of daily activities. Choosing the right foods makes that equation easier to solve, though, by prioritizing a diet high in nutrients and low in calories.
The World Health Organization (WHO) has reported that an unhealthy diet and lack of physical activity are some of the biggest risks to global health. Eating healthy foods can help prevent obesity or other serious problems in the long run; many superfoods even demonstrate anti-aging benefits.
You can achieve better nutrition by avoiding over processed foods and following some simple dietary principles. A good place to begin is our guide to the five food groups and the 24 best foods to include in your diet.
Essential Foods for a Healthy Diet
- Healthy eating is about balance: Prioritize a nutrient-dense diet while balancing calorie intake with daily physical activity to maintain a healthy lifestyle.
- Five food groups to focus on: The CDC recommends incorporating vegetables, fruits, grains, protein (lean meats, poultry, fish, eggs), and dairy (milk, yogurt, cheese) into your diet.
- Top vegetables for your health: Include vegetables like asparagus, carrots, bell peppers, broccoli, onions, garlic, beets, and kale for essential vitamins, minerals, and antioxidants.
- Nutrient-rich fruits: Apples, avocados, bananas, blueberries, strawberries, and oranges are high in fiber, vitamins, and antioxidants that support skin, digestion, and heart health.
- Choose whole grains: Opt for brown rice, oats, and quinoa for fiber, protein, and B vitamins, while avoiding refined grains like white bread and pasta.
- Best sources of protein: Include lean beef, chicken, lamb, dairy products, eggs, fish, seafood, and plant-based options like beans, legumes, nuts, and seeds for muscle maintenance and overall health.
- Nutritional benefits of dairy: Dairy products like cheese and yogurt are rich in calcium, which is essential for bone health and provide protein and probiotics for gut health.
- Incorporate healthy fats: Avocados and omega-3-rich fish like salmon, herring, and sardines provide heart-healthy fats that support overall wellness.
- Monitor protein intake: Aim for at least two servings of fish per week and consider plant-based proteins if you’re following a vegetarian or vegan diet.
- Eat a variety of nutrient-dense foods: A diverse diet that includes a mix of vegetables, fruits, grains, and proteins supports long-term health and vitality.
Know the Five Food Groups
The Centers for Disease Control and Prevention (CDC) recommends a range of key foods in their Dietary Guidelines for Americans. The agency recommends portions from each of the following five food groups:
- Vegetables and legumes
- Fruit
- Grains and cereals
- Protein, including lean meats, poultry, fish, and eggs
- Dairy, including milk, yogurt, and cheese
Eating a balanced diet by choosing from each of these five food groups will give your body what it needs to function efficiently. Consider using the CDC’s food diary to record your eating patterns.
The 8 Best Vegetables for Your Diet
Vegetables are packed with essential nutrients (including antioxidants, vitamins, minerals, and fiber) that play an important role in creating energy to power your day. Consider adding these into your diet:
Asparagus
Asparagus are low in carbohydrates and loaded with vitamin K. This helps with blood clotting, bone metabolism, and blood calcium. It’s also great for your skin.
Carrots
Carrots contain fiber, vitamin K, and beta carotene, which can help maintain skin health. Studies have shown that a diet high in beta carotene helps reduce symptoms of Alzheimer’s disease and cognitive decline.
Bell Peppers
These are full of antioxidants and vitamin C, which boosts your immune system. Vitamin C helps with iron absorption and the formation of collagen, and it’s good for your skin.
Broccoli
This superfood provides fiber and protein and is high in vitamins C and K.
Onions
They contain vitamins A, B6, C and E, as well as potassium, iron, folic acid, and dietary fiber.
Garlic
This root vegetable has demonstrated anti-inflammatory properties and can be added to most dishes. It can also boost immune functions.
Beets
This root vegetable is often dark red in color. It gives you an array of nutrients with few calories, and it’s believed to boost your body’s oxygen uptake ability, which can enhance your workouts.
Kale
This leafy veggie is high in fiber, vitamins C and K, and many other nutrients.
There are some awesome vegan restaurants around Washington, D.C., serving these in a delicious range of healthy dishes.
6 Nutritious Fruits
Fruits and berries are not only delicious but also high in fiber, vitamins, and antioxidants. They require little to no preparation and are convenient for your lunchbox, starting with:
Apples
The humble apple is high in fiber, vitamin C, and many antioxidants.
Avocados
Avocados are loaded with healthy fats, making them a delicious addition to salads or most meals. They are high in fiber, potassium, and vitamin C.
Bananas
They’re high in vitamins C and B6, manganese, potassium and fiber. Eating a banana can improve your skin and digestion, and help your heart and blood pressure.
Blueberries
Blueberries are loaded with antioxidants and have been touted as a superfood.
Strawberries
They’re low in carbohydrates and calories and are highly nutritious, with vitamin C, fiber, and manganese. They’re great for your skin.
Oranges
They’re a tasty package full of vitamin C and high in fiber and antioxidants.
Eating a good portion of any of these will make you feel full and less likely to overeat. You can also use a food pyramid to guide your daily food choices.
The 3 Best Grains
Whole grains are high in fiber, protein, and B vitamins, with lots of health benefits. You should be filling a quarter of your plate with one of the following grains every day:
Brown Rice
This is a relatively inexpensive cereal grain and a great kitchen staple. It’s loaded with fiber, vitamin B1, and magnesium.
Oats
They make a good, filling breakfast choice. They have nutrients and potent fibers called beta glucans, which can help heart disease and high cholesterol.
Quinoa
Full of nutrients such as fiber and magnesium, this grain is an excellent source of plant-based protein.
Whole grains are the healthiest choice. Avoid processed or refined grains such as white bread and pasta.
The 7 Best Proteins
Protein is essential for skin health and building and maintaining bones and muscle mass. You should eat some daily, and at least two servings of fish every week. The best sources of protein include:
Lean Beef
It’s high in protein and iron, which you need to build muscles and strength.
Chicken Breasts
These are low in fat and calories and high in protein. These are easy to prepare, and healthier cooking options include steaming and grilling.
Lamb
Grass-fed lamb in particular is high in omega-3 fatty acids (the good fats).
Dairy Products
All dairy products are high in calcium, which is essential for bone production. Low-fat cheese is a great source of protein, and a single cheese slice has the same amount of nutrients as an entire cup of milk. Yogurt contains probiotic bacteria, which is good for gut health.
Eggs
They’re very high in protein, but those watching their cholesterol might want to eat only the egg whites and avoid the yolks.
Fish and Seafood
These are high in omega-3 fatty acids and iodine, which are essential nutrients. Eat at least two portions of fish every week. Oily fish (such as salmon, trout, herring, and sardines) can prevent heart disease. Non-oily fish (haddock, cod, and tuna) are also high in protein and nutrients.
Plant-Based Protein
Nuts, seeds and soy products all contain plant-based protein. Legumes and beans such as string beans, kidney beans, and lentils are a good source of protein. They are also high in fiber, making you feel full for longer.
People who don’t eat meat can get protein from fish or plant-based options.
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Common Questions Answered
Why is healthy eating about balance?
Healthy eating is about balancing your calorie intake with your level of daily physical activity. A nutrient-dense diet can help maintain a healthy lifestyle while meeting your body’s energy needs.
What are the five food groups to focus on?
The five food groups recommended by the CDC are vegetables, fruits, grains, protein (including lean meats, poultry, fish, and eggs), and dairy (such as milk, yogurt, and cheese). These help provide essential nutrients for the body.
What vegetables should I include in my diet?
Consider adding vegetables like asparagus, carrots, bell peppers, broccoli, onions, garlic, beets, and kale. These vegetables are packed with vitamins, antioxidants, and fiber, which are important for overall health.
What fruits are good for my health?
Fruits like apples, avocados, bananas, blueberries, strawberries, and oranges are nutrient-rich and high in fiber, vitamins, and antioxidants, supporting skin health, digestion, and heart health.
What are the best whole grains to include in my diet?
Whole grains like brown rice, oats, and quinoa are great choices. They are high in fiber, protein, and B vitamins, which support digestion and overall health. It’s best to avoid refined grains like white bread and pasta.
What are the best sources of protein?
Lean beef, chicken, lamb, dairy products, eggs, fish, and plant-based proteins like beans, legumes, nuts, and seeds are all excellent sources of protein that help maintain muscle mass and support general health.
Why are dairy products important for my health?
Dairy products such as milk, cheese, and yogurt are rich in calcium, which is essential for strong bones. They also provide protein and probiotics that support gut health.
How can I incorporate healthy fats into my diet?
Healthy fats from avocados and omega-3-rich fish like salmon, herring, and sardines are beneficial for heart health and overall well-being. These fats help maintain a healthy cholesterol level and support brain function.
How much protein should I eat weekly?
Aim to eat at least two servings of fish per week. If you follow a vegetarian or vegan diet, consider plant-based protein sources like beans, legumes, nuts, and seeds to meet your protein needs.
Why should I eat a variety of nutrient-dense foods?
Eating a diverse range of nutrient-dense foods, including vegetables, fruits, grains, and proteins, ensures that your body gets all the essential vitamins, minerals, and antioxidants it needs to stay healthy and vibrant.
